My first “Mayo meal”
Day 1 of the Mayo Clinic Diet (MCD). So, also Day 1 of its “Lose It” phase.
The MCD lets you choose from several preferred meal plans. Currently the offerings are “Simple,” “The Original Mayo Clinic Diet,” “Mediterranean,” “Higher Protein,” “Vegetarian,” and “Healthy Keto.”
Alas, there is currently no purely plant-based meal plan, so I’ve selected the Vegetarian plan and have braced myself for myriad substitutions.
First case in point: The banana nut smoothie I’ve selected for my first meal. The original recipe calls for nonfat Greek yogurt and low-fat milk. I substituted Wegman’s Almondmilk Plain yogurt (the only brand among dozens I’ve investigated that DOES NOT include coconut products), and whatever soy milk I happened to have on hand. Even with added ice, the shake was pretty darn thick.
Also, the addition of shredded wheat is weird. It made the concoction … chewy?? An adjective I’ve never thought I’d use to describe a smoothie!
Anyway, my adaptation is below. Not as flavorful as my usual smoothies, but certainly palatable — and filling.
I recommend using a serrated knife to cut the frozen banana if you don’t cube it before freezing.
Banana nut smoothie
Makes one serving
Adapted from the Mayo Clinic Diet website (diet.mayoclinic.org)
3oz Ice cubes
4oz plain unsweetened soy milk
4oz Plain almondmilk yogurt (I used Wegman’s brand)
1.3oz Shredded wheat cereal, crushed
0.3oz Natural peanut butter (about 1/2 a tablespoon)
0.25 t Vanilla extract
Pinch cinnamon
Small banana, frozen, cut into chunks before freezing or just before use.
In a blender, crush the ice. Add the milk, yogurt, shredded wheat, peanut butter, vanilla, and cinnamon. Mix until smooth-ish (the shredded wheat probably won’t disintegrate). Add banana chunks one or two at a time, blending after each addition until all chunks have been integrated and the mixture is back to smooth-ish.
Pour into a tall glass. Serve.